Week 9 - Wed - Chest, Shoulder & Tris

Had a great workout today!  If you've never done slow motion push-ups, then you're missing out!  They are a beast!  Take a 4 second count going down, pause, then a 4 second count back to the top position.  Also, today tried the plyo push-up for the first time.  That is where you explode from the bottom position and both feel leave the ground and you clap your hands all at the same time.  I did 8 on my first try.

Chest, Shoulder & Tris	Wgt	Rd 1
3 in 1 Push-ups		12
In/Out Shoulder Flys	10	16
Chair Dips		25
Plange Push-ups		15
Pike Press		20
Side-Tri-Rise		12
Floor Flys		16
Scarecrows	10	16
Overhead Tri Ext.	65	10
2 Speed Push-ups		14
Y Press	65	10
Lying Tri Ext	65	12
Side 2 Side Push-ups		12
Pour Flys	10	12
Seated Side Tri Ext.	65	10
1-Arm Push-ups		8
Weighted Circles	5	40
Throw the Bomb	20	10
Clap or Plyo Push-ups		8
Power Cling	65	12
Front 2 Back Tri Ext.	25	10
1-Arm Balance Push-ups		11
Rows	65	15
Overhead Press	65	10